In addition to hormonal fluctuations, diet can also contribute to bloating. Fortunately, there are foods that can help alleviate these symptoms and improve your well-being.

1. Water – key to balance
It may seem unusual, but drinking an adequate amount of water is one of the best ways to prevent bloating. When the body lacks fluids, it starts retaining water, leading to a feeling of bloating. It is recommended to drink at least 2 liters of water daily. Adding lemon or lime can improve the taste and further promote digestion.

2. Potassium-rich fruits
Fruits such as bananas, melons, and watermelons are high in potassium, which helps regulate fluid balance in the body. Potassium acts as a natural diuretic, promoting the elimination of excess salt and water. Studies have shown that consuming bananas before meals can reduce bloating.

3. Vegetables that help
Vegetables like watercress, celery, tomatoes, carrots, onions, and bell peppers contain flavonoids that have anti-inflammatory properties and help reduce water retention. Watercress is particularly effective due to its diuretic properties. Regularly including these vegetables in your diet can contribute to better well-being.

4. Omega-3 fatty acids
Fatty fish such as salmon, tuna, mackerel, and herring are rich in omega-3 fatty acids, which have anti-inflammatory properties. Studies have shown that omega-3 fatty acids can reduce the severity of premenstrual syndrome (PMS) symptoms, including bloating. It is recommended to consume these fish at least twice a week.

5. Whole grains and nuts
Whole grains and nuts are an excellent source of vitamin B6, which is associated with relieving PMS symptoms. Vitamin B6 helps regulate hormones and reduces water retention. Studies have shown that a daily intake of up to 100 mg of vitamin B6 can effectively reduce PMS symptoms. When choosing nuts, avoid salted versions, as excessive salt intake can worsen bloating.

6. Avoiding processed foods
Processed foods often contain high amounts of salt, which can cause water retention and bloating. Reducing the intake of such foods and focusing on fresh, natural ingredients can significantly improve your well-being.

Remember...

Bloating and water retention are common issues that can be effectively managed with proper nutrition. Incorporating foods rich in potassium, omega-3 fatty acids, and vitamin B6, and avoiding excessive salt intake can help reduce these symptoms. It is also important to listen to your body and adjust your diet to your individual needs.